Sounds like a pretty excellent circuit man, and a holiday roda is a pretty nice celebration I've never done pistols before, how deep do you go, are they assisted, what makes it offset and how did you progress to 'full' pistols? Cheers
Ass to grass. Several years ago I bought into the whole "never squat below parallel" thing and ended up wrecking my knee something bad, doing air squats no less. Full ROM pistols were what helped me fix it, go figure. Offset means you're holding a light weight in your hands and using it for counterbalance; keep it some distance away from the body though, otherwise it'll end up being extra load and not assistance. I just keep using the offset until I feel comfortable going up and down; using progressively lighter weights would probably work though.
First class of the new year. It's good to be back. During the warm-up we were doing wrist circles. 'Elbows together,' my instructor admonished me. 'Cut back on the gym, your forearms are too big!' Nothing like a teeny little ego stroke early in the year.
Let's un-Christmas this thing, shall we? 47 kg 1-Arm DB Clean and Jerk 7x1 These felt... tight. Probably not the best word but whatever. Everything felt like it went where it should and did what it should. In a word, felt good. 47 kg 1-Arm DB Rows Elevated Blast Strap Pushups 3x10 In a few workouts I'm going to start piling up the volume on these. 47 kg Goblet Reverse Lunge Assisted Glute Ham Raise 3x5 The lay-off did 'em no favors, lemme tell ya. Was a tough going; still, stuff got done. 17 kg V-Sit Twists 2x15 Ha ha, picked up the wrong stone. Ha ha, it hurts to laugh now. :cry: 43 kg Suitcase Walk 100 paces - 60/40 Bleargh. I decided to take it easy here. Probably not easy enough.
Lousy day today. Let's just say the Ghost of Christmas Past has yet to bugger off and leave me well alone. Did some presses, curls, and had a try at this thing: [ame="http://www.youtube.com/watch?v=2o_lal2jpQc"]The Death March at Cal Strength - YouTube[/ame] Ah, hamstrings...
Un-Christmasing, part deux. 47 kg 1-Arm DB Snatch 8x1 That went well. Neutral Grip Pullups Headstand Pushups 3x1-2-3-4 Headstand pushups went well. Big surprise there. Pullups went... not quite as well. Even bigger surprise there. Still, I'm optimistic. 47 kg Goblet Squats 30-ish kg Sliding Leg Curls 3x10 Had to really bully myself into doing the last set. The wonders of lay-offs, eh? [ame=http://www.youtube.com/watch?v=yFe95O98Uns]Bodysaw[/ame] 2x10 Honestly, didn't feel like putting up the straps. Yeah yeah, I'm a lazy clod. Anyway, these things are tougher than they look. Most likely here to stay. No waiter walks today, as I was pretty sure I was liable to end up with my grey matter on the plates; God knows I've got precious little to spare as is. :whistle:
Class yesterday. Had a mental day today; how nobody ended up getting beaten to death with a flower pot is a mystery for the ages. Anyway... 41 kg 1-Arm DB Clean and Press 3x3 Oh how I missed thee! :love: No seriously, I need to do this more often. 39 kg 1-Armd DB Swings 3x3 These got a bit ugly towards the end but oh, well... Close Grip Chin-ups Blast Strap Dips x1-2-3-1-2-3-1-2 Dips, traditionally done "dead stop" from the floor. I might have gone for another triple but I decided on 15 reps for this go-round. Next time. 12 kg Offset Pistols x10[6/4] 1 left and 1 right equals one; Essentially I wanted to see how many sets it'll take me to reach the ten. Funnily enough, my arms fatigued first from holding onto the stone. The whole thing took around half an hour to do. Nice little recharger, that.
Class yesterday. Mate had a birthday so we made sure it was one for the history books. Today... 47 kg 1-Armd DB Clean and Jerk 8x1 I'd be lying if I said it was easy but it's definitely going in the right direction. 47 kg DB Rows Elevated Blast Strap Pushups 3x10 The usual, m'lud. 47 kg Reverse Goblet Lunges Assisted Glute Ham Raise 3x5 I'm enjoying goblet lunges more and more with each workout. 15 kg V-Sit Twists 2x15 Used the right stone this time. :whistle:
It's fun if you're a masochist. So... today's fun and games... 37 kg 1-Arm DB Swings Hindu Squats Divebombers V-Ups w/ 9 kg dumbbell Burpees Swings were 1-2-3-4-5-4-3-2-1. Everything else was double that (2-4-6..., you get the drill). Done in 36:20; minutes and seconds, that is. If anyone sees a bus with a human-shaped dent at the front, kindly write down the numbers and post them here.
R&R yesterday. My triceps were fried extra crispy. Today... 47 kg 1-Arm DB Snatch 8x1 First rep was kinda wobbly, but smooth sailing from there on out. Methinks time to switch to doubles is fast approaching. Neutral Grip Pullups Headstand Pushups 3x1-2-3-4 My body is grudingly accepting that ladders up to four in the pullup is what's gonna happen. Struggled a mite on the last rep but nothing to cry into a pillow over. 47 kg Goblet Squats ~30 kg Sliding Leg Curls 3x10 Nothing Earth shattering here - reps got got in. Blast Strap Fallouts 2x15 Gotta work dem abzzz. Figured since I'm doing dips on Wednesday I may as well hang the long straps already. Had a bit of a crap day and I fully expected a crap workout. I generally don't like surprises overmuch but for once I ain't gonna complain. Now if you'll excuse me, I can hear another episode of "Justified" calling my name. :love:
Class on Tuesday. Yesterday... 41 kg 1-Arm DB Clean and Press 3x3 39 kg 1-Arm DB Swing 3x3 Close Grip Chin-Ups Blast Strap Dips 3x1-2-3 I felt adventurous so I put a towel over the bar for the chins. That went alright. Assisted Pistols (holding to one of the straps) x2-3-5-3-2 I just didn't feel much like doing offsets. Rotations into Low Bridge x10 (4/3/3) [ame="http://www.youtube.com/watch?v=hbnmcALXXUY"]Rotations Into Low Bridge Beginner - YouTube[/ame] Like so, around 40 seconds in. That was fun, in a knackering kind of way. Class today.
Ido Portal is pretty amazing, I've been meaning to do his 'low crawl progression' thingy, I think it's on his blog somewhere, but the movement is in this video from 0:04-0:13 (ish) [ame="http://www.youtube.com/watch?v=IzGKjXY52Uw"]http://www.youtube.com/watch?v=IzGKjXY52Uw[/ame] Damn, this is making me want to get back in to capoeira again (again)...
Bear with me, folks - this gon' be long 'un. Thursday was class. No surprises there Friday was the usual with one teeny li'l tweak: 47 kg 1-Arm DB Clean and Jerk 8x1 For some reason that felt tough. Either I'm getting weaker or (more probable) my form was crap and slowly un-crapped itself. *shrug* Live and learn, right? 47 kg 1-Arm DB Rows Blast Strap Pushups w/ feet elevated 3x2-3-5-AMAP (10/10/10) Dedicated to Fish who suggested doing MOAR reps on the dumbbell row. My rhomboids say hello. 47 kg Reverse Goblet Lunge Assisted Glute Ham Raise 3x5 and 5 The love affair continues. 15 kg V-Sit Twists 2x16 I just might go for 50 total reps next time round. Now, today... Stationary bike 120 sec warm-up 2:00 to 7:30 -6x30 sec fast/5x30 sec slow (last one fast) 60 sec break (slow cycling) 8:30 to 14:00 - 6x30 sec fast/5x30 sec slow (last one fast) 60 sec break (slow cycling) 15:00 to 20:30 - 6x30 sec fast/5x30 sec slow (last one fast) 90 sec cool down Lay down and hold onto my dinner (eaten some five hours before) as it tried to make a run for it. Aaaand that about wraps it up. Some capoeira tomfoolery notwithstanding, tomorrow's a rest day.
Maaan... you lot ain't gonna believe the week I'd had. First a stomach bug, a fever that literally came and went overnight during the weekend, then my left knee flared up for no apparent reason... did I ever mention people advocating squats to parallel should be shot? No? Well, they should. :woo: I dropped everything but still made it to both classes though. I'm kinda stubborn like that at times. 47 kg 1-Arm DB Snatch 4x2 I just felt like doing it so I did. That went damn sight better than I thought it would. Neutral Grip Pullups Headstand Pushups 3x1-2-3-4 The usual, m' lud. For some reason second set of four was the toughest but not tough enough to stop me from getting in some quality reps. Feels like progress. 47 kg Goblet Squats 30[ish] kg Sliding Leg Curls 3x12 More reps? Yeah, more reps. That felt pretty damn nice too. Blast Strap Fallouts 50 total reps (18/15/15/2) Again, felt like it so went for it. All in all, not a bad day's work(out).
Class on Tuesday. My instructor refers to burpees as "angels" which amuses me to no end. Yesterday.... 41 kg 1-Arm DB Clean and Press 3x3 I might try for a few more sets next time. Close Grip Chinups (folded towel on bar) Deadstop Blast Strap Dips 3x1-2-3 That went well. 37 kg 1-Arm DB Swings 15 kg Offset Pistols x2-3-5-3-2 I might have been just a taaaaaaaaad too ambitious with the pistols. Still, it got done. Somehow. 1 Arm/1 Leg Plank 6x10 second hold Left-right/right-left; for the heck of it, mostly.
Class yesterday. For some reason one fella decided he disliked my left calf; as a result I've got a lovely bruise covering the inside nearly completely. C'est la vie. 47 kg 1-Arm DB Clean and Jerk 4x2 That was pretty hard going. Still, reps got repped. 47 kg 1-Arm DB Rows Blast Strap Pushups w/ feet elevated 3x2-3-5-AMAP (12/12/10) I'm kinda stoked about getting a dozen reps in not once but twice in a row. 43 kg Reverse Goblet Lunges (1L/1R=1) Assisted Glute Ham Raises 3x5 Took it easy on the lunges for obvious reasons. GHR felt pretty good 15 kg V-Sit Twists x50 total (20/18/12) I swear I can smell fried meat in the house somewhere.... *goes a-searching*
47 kg 1-Arm DB Snatch Felt pretty awkward today. Got done but it was neither easy nor pleasant. Neutral Grip Pullups Headstand Pushups 3x1-2-3-4 Either I'm going crazy or these are getting easier. Or both. Probably both. Anyway, felt pretty strong on the pullups today which always a happy Rand doth make. 47 kg Goblet Squats 30[ish] kg Sliding Leg Curls 3x12 Get the reps in and move on. Still, felt pretty good. Blast Strap Fallouts 1x25 [AMAP] I didn't feel like slogging through 50 reps again this week. Class tomorrow.